‘Your body has its favourite nutrients to filter, focus, heal’: Delhi nutritionist shares 4 everyday foods for lung, liver, gut and eye health

We often think of the body as one system that needs a general dose of healthy food, but it does not quite work that way. Each organ has its own role, its own stressors, and surprisingly, its own nutritional preferences. What helps your gut may not be enough for your lungs, and what supports your liver may do little for your eyes. The real shift happens when you stop eating just to feel full and start eating with purpose. Small, everyday choices, what you add to your plate, not just what you avoid, can quietly shape how well your body functions over time.

Recently, Delhi-based nutritionist Lovneet Batra has shed light on the matter in her latest Instagram post. As per the health expert, your body is not just one big unit, as it is made up of different parts, each with its own job. Your lungs, liver, and eyes all work in their own way and need certain nutrients to stay healthy, do their tasks properly, and repair themselves. Let us look at how different foods impact different parts of our bodies.

Foods that support lung health

According to Lovneet Batra, ingredients like ginger and turmeric can play a key role in supporting respiratory health. These contain bioactive compounds such as gingerol and curcumin, which are known to help reduce airway inflammation. In addition, citrus fruits provide a rich dose of Vitamin C, which helps protect lung tissue from oxidative stress. She suggests incorporating fresh ginger and turmeric into daily routines, such as adding them to morning tea or juice, to support clearer breathing over time.

Nutrients that aid liver function

For liver health, the nutritionist highlights broccoli as a powerful addition to the diet due to the presence of sulforaphane, a compound that helps activate detoxifying enzymes. She also points out that green tea and olive oil can support better lipid profiles and protect liver cells from fat accumulation. As a simple dietary shift, she recommends using olive oil as the primary cooking fat to help support the liver’s natural filtration processes.

Gut health and digestion boosters

Focusing on digestive health, Lovneet Batra explains that curd (yogurt) is a natural source of probiotics, which help maintain a healthy balance of gut bacteria. Meanwhile, foods like bananas and chia seeds provide prebiotic fibre that nourishes these beneficial microbes. This combination helps maintain the gut barrier and improves nutrient absorption. For an easy habit, she suggests pairing curd with chia seeds as a snack to support the microbiome and reduce bloating.

Foods that protect eye health

When it comes to vision, the expert notes that carrots and sweet potatoes are rich in beta-carotene, a precursor to Vitamin A that is essential for eye health. Gooseberry (amla), on the other hand, is packed with Vitamin C, which helps protect the retina from oxidative damage. To maintain eye health, especially in the age of increased screen time, she recommends including at least one orange-coloured vegetable in the daily diet to help reduce the impact of digital eye strain.